29. Diet and Colorectal Cancer Prevention

Diet and Colorectal Cancer Prevention

     Research shows that diet and exercise provide powerful protection against colorectal cancer according to a recent report by the American Institute of Cancer Research and the Scotland-based Worldwide Cancer Research.

     “This report demonstrates that there is a lot people can do to dramatically lower their risk" says Edward L Giovannucci, Professor of nutrition and epidemiology at the Harvard TH Chan School of Public Health.

      The report shows a clear relationship between eating whole grains daily and a reduction in colorectal cancer risk. The more you eat, the lower the risk. Eating three servings a day reduces the risk by a remarkable 17 percent; a useful addition to a 'Stop Cancer' diet!

   Evidence confirms the known fact that overweight and obesity adds noticeably to the risk not only to colorectal cancer but also to a plethora of other cancers, as does the lack of regular exercise.

     The report points to emerging evidence that a diet with fish, and fruit and non-starchy vegetables high in vitamin C help to provide cancer prevention. However it strengthens the link between colorectal cancer and over-consumption of red or processed meats.“

      As research continues to emerge for these factors, it all points to the power of a plant-based diet, says Alice Bender, AICR Director of Nutrition Programs.

     “Replacing some of your refined grains with whole grains and eating mostly plant foods, such as fruits, vegetables and beans, will give you a diet packed with cancer-protective compounds and help you manage your weight, which is so important to lower risk. 

     “When it comes to cancer there are no guarantees, but it’s clear now there are choices you can make and steps you can take to lower your risk of colorectal and other cancers,” she points out.

Ian MacWatt

Further Reading

     AICR eNews New colorectal cancer report

     AICR  Foods That Fight Cancer

     Diet and Lifestyle with CCT   Cancer Prevention through Diet

26. Turmeric and Cancer Prevention

     Turmeric root is one of the most important 'Stop Cancer' nutrients thanks to Curcumin, the root’s distinctive yellow pigment.

     Clinical trials have shown it to combat breast, prostate, liver, colon, lung and pancreas cancer among others. It actually stops cancer cells from multiplying by division and also triggers programmed cell death, the body’s natural and necessary way of ridding itself from damaged cells.  Curcumin has the ability to kill cancer cells while leaving healthy cells unharmed. It is still not widely prescribed in cancer prevention or therapy as there is little financial incentive to do so.  Drug companies cannot patent natural substances, and without a patent there is no profit.

     You will receive many of the cancer prevention benefits of Curcumin however, by using turmeric root in your cooking. It has a light flavour and can be grated or chopped and added to recipes. 

     The possibilities are endless with this diverse spice.  Add to curries or to vegetables like rice or cauliflower, for both colour and flavour. Combine with a little black pepper and/or olive oil or coconut oil, to significantly increase the body’s absorption of Curcumin. 

     To make a healing tea, finely slice or grate fresh turmeric root. Add along with some grated or sliced ginger root to a teapot and steep in hot water. Sweeten your tea if desired with local honey or green leaf stevia. The longer you steep, the more intense the colour and flavour of your tea.  I make a batch each week and refrigerate it, to drink first thing each morning with a little added lemon juice.

Further Reading

Jnl of Experimental & Clinical Cancer Research

Curcumin and Breast Cancer

23. What is the Cancer risk from processed and red meat?

     As I reported last year on two occasions in this blog, the World Health Organization has made some serious charges that some of our favourite foods lead to cancer risk. Processed meat was classified as a carcinogen, something that causes cancer. And red meat was classified as a probable carcinogen that could lead to cancer. 

     Processed meat includes hot dogs, ham, bacon, sausage, and some deli meats. It refers to meat that has been treated in some way to preserve or flavour it. Processes include salting, curing, fermenting, and smoking. Red meat includes beef, pork, lamb, and goat.

     Twenty-two experts from 10 countries reviewed more than 800 studies to reach their conclusions. They found that eating 50 grams of processed meat every day increased the risk of colorectal cancer by 18%. That’s the equivalent of about 4 strips of bacon or 1 hot dog. For red meat, there was evidence of increased risk of colorectal, pancreatic, and prostate cancer.

     Overall, the lifetime risk of someone developing colon cancer is 5%. To put the numbers into perspective, the increased risk from eating the amount of processed meat in the study would raise average lifetime risk to almost 6%.

     Colleen Doyle, American Cancer Society managing director of nutrition and physical activity, says, “We should be limiting red and processed meat to help reduce colon cancer risk, and possibly, the risk of other cancers. The occasional hot dog or hamburger is OK.”

     Nutritionists have long recommended a diet that limits processed meat and red meat, and that is high in vegetables, fruits, and whole grains, (see my blog No.12 Mediterranean Diet cuts uterine cancer risk). They recommend choosing fish, poultry, or beans instead of red meat and processed meat. And to refine this further, I suggest wild as opposed to farmed fish, and free range poultry.

Further Reading

National Academy of Sciences, USA. Red meat and Cancer progression.